Dumbbell side lunge with bicep curl to shoulder press
- Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the belly, and neutral spine angles.
- Tighten the belly by drawing the bellybutton in towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
- Start with the dumbbells at shoulder height, palms facing forward.
How to Do:
- While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.
- Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.
- In the deepest part of the lunge, perform a shoulder press and lower the weight slowly.
- Use your hip and thigh muscles to push yourself up and back to the starting position.
Progressions: For dumbbells, to cable, to tubing.
Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, Airex pad etc.).
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